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Workout 101 Top tips for beginners

Workout 101: Top Tips for Beginners

by Rebecca Pudvah PT, DPT, CSCS, OCSLeave a Comment

Have you set some fitness goals as your new year’s resolutions and don’t know how to follow through? Nervous about entering the gym and looking like a beginner? Unsure how to lose that unwanted weight? Look no further; here are five short and sweet tips to help get you on the right track.

  1. Pick what you like. Don’t torture yourself with participation in an activity you do not enjoy. Instead, pick something fun, mentally engaging, and enjoyable for you. This can be anything from gardening, swimming, hiking, or even rollerblading. It is a common belief that you must go to a gym or workout class to be fit, but there are many more options. You are more likely t to remain on task if you are having fun. Why not take a nice hike, collect a rock or piece of memorabilia, and come home and decorate it?
  2. Manage your expectations. Set yourself up for success. Start with a goal as simple as “showing up” for the first few weeks. Then progress to setting time, duration, and frequency goals. Maybe aim to exercise 3x a week for a whole month. It is much better to set small attainable goals that you can achieve than lofty goals that you may give up on (such as 5x a week for 60 minutes a session for one year).
  3. Keep yourself accountable. This may mean implementing a sticker chart, checklist, or calendar to ensure you remain on track. Some use a workout buddy or announce their goals to ensure they follow through on their plan. Do not be afraid to “reward” yourself to celebrate your wins and keep yourself on track. Just make sure these rewards also facilitate your healthy habits.
  4. Mix it up every six weeks or so. Our bodies adapt to the stress and fatigue of our workouts, and it is only with appropriate rest that we progress and gets more “fit”. Keeping that in mind, remember to mix it up or change your focus every six weeks or so to keep challenging your body and mind. It is easy to get bored of an old routine, which is a great way to keep things fresh. One great way to think of this is to change with the seasons, maybe set some swimming/outdoor goals for the summer and some indoor/stair master goals for the winter.
  5. Listen to your body. In truth, without rest and recovery time, we can never truly grow and adapt to the stressors of our exercise. It is a common belief that exercise will tire you, wear you out, and leave no energy for the rest of the day. When you train properly, listen to your body, and take rest breaks and rest days as needed, you will feel more energized and stronger in order to manage your life tasks.

Still, trying to figure out what exercise is right for you? For a more individualized plan, please reach out to Athletico and set up an evaluation for you or your loved one.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

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About the Author:
Rebecca Pudvah is a triathlete and physical therapist who loves helping others achieve their fitness goals. Rebecca graduated from Simmons College in Boston, MA, with a Doctorate in Physical Therapy. She is an Orthopedic Clinical Specialist through the American Board of Physical Therapy and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. For her undergraduate studies, she attended the University of Massachusetts at Amherst with a Bachelor's degree in Kinesiology while competing in Division 1 Cross Country and Track and Field. Rebecca loves sharing her knowledge and personal experiences to help those in need through challenging and painful times. She is passionate about guiding her patients toward a healthy, active, and pain-free human experience.

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